Is Sabudana Good for Diabetes: Know the Facts

Sabudana, also known as tapioca pearl or sago, is beloved in Indian kitchens for its chewy texture and versatility. But for those managing diabetes, the question arises- Does it help to manage diabetes?  Sabudana is rich in carbohydrates that can impact your blood sugar level.  In this blog post, we will understand the importance of sabudana and diabetes. Let’s cover its nutritional content and understand its impact on blood sugar levels. 

Nutritional Value in Sabudana

While sabudana is delicious, it is also known for its nutritional profile. It consists of carbohydrates and provides a quick source of energy.  Let’s explore the key nutrients found in it-

Nutrient values for 100 grams of dry sabudana:

• Carbohydrates- 88 grams
• Dietary Fiber- 0.9 grams
• Calories- 350 kcal
• Protein- 0.2 grams
• Fat – less than 0.5 grams
• Calcium
• Iron 
• Magnesium
• Potassium
• Glycemic Index- 55-62

Properties of Sabudana

While sabudana is a good energy source, it lacks other essential nutrients like protein, vitamins, and minerals. It has a high carbohydrate content that needs mindful consumption, particularly for people with diabetes; other benefits make it a worthwhile inclusion in a balanced diet. Here are some properties-

• Energy booster- Packed with carbohydrates, it is a good energy source, making it ideal for pre-workout meals or as a quick, energy-replenishing snack.
• Gluten-free- For people with celiac disease or gluten intolerance, sabudana is a gluten-free alternative to many grains. 
• Digestive Aid- It is also low in fiber, making it easily digestible and easing indigestion and constipation.
• Good for bone health- Sabudana contains a small amount of calcium, which is vital for maintaining strong bones and teeth. 
• Antioxidant Powerhouse- Many studies show that sabudana contains phenolic acids and flavonoids, acting as antioxidants that combat free radicals and potentially reduce the risk of chronic diseases like cancer and heart disease.

Is sabudana good for diabetic people?

Whether sabudana is good for diabetic people depends on how much you consume. While there are some potential benefits, it has downsides that need careful consideration. It is important to consult your doctor before adding sabudana to your diet, especially if you have diabetes. Here’s a balanced breakdown:

Upsides

• People with diabetes experience frequent tiredness, fatigue, or constipation. Sabudana can help relieve these issues as it is rich in carbohydrates that provide quick energy, ideal for pre-workout meals. 
• For individuals with celiac disease or gluten intolerance, sabudana shines as a naturally gluten-free alternative to many grains. Enjoy delicious khichdi, kheer, or puddings without worry.

Downsides

• Sabudana has a moderate GI but a high GL, meaning it can cause significant blood sugar spikes if consumed in large quantities, especially for people with diabetes.
• It lacks vitamins and protein, requiring a balanced diet with diverse food groups to meet nutritional needs.
• People with diabetes must consume sabudana in moderation and pair it with protein and fiber-rich ingredients to minimize blood sugar fluctuations.

Risks of sabudana for diabetic patients

• Rapid blood sugar spikes- The high GL significantly increases the risk of dangerous blood sugar fluctuations.
• Increased risk of complications- Uncontrolled blood sugar levels can lead to serious diabetic complications.
• Nutritional deficiencies- Low fiber and protein content further hinder blood sugar control and overall health.
• Cardiovascular issues-  Increased risk of heart disease, stroke, and peripheral artery disease.
• Kidney damage- This can lead to diabetic nephropathy and eventual kidney failure.
• Vision problems- Diabetic retinopathy, potentially causing blindness.
• Neuropathy- Nerve damage leading to pain, numbness, and loss of sensation.

Why can consuming sabudana be dangerous for diabetes?

Sabudana can be potentially dangerous for people with diabetes due to two main reasons:

High Glycemic Load (GL) 

While sabudana has a moderate Glycemic Index (GI) of around 55-62, its high carbohydrate content translates to a high GL of approximately 80-90. It means even after eating in moderation, sabudana can cause a significant and rapid spike in blood sugar levels. For diabetic patients, managing blood sugar levels, these spikes can be highly detrimental and may cause serious health complications like diabetic ketoacidosis, neuropathy, and retinopathy.

Low in fiber and other essential nutrients

Sabudana is very low in fiber, which slows down the absorption of sugar in the bloodstream. This lack of fiber makes the blood sugar response to sabudana even more pronounced for people with diabetes. In addition to this, sabudana is low in essential vitamins and minerals, particularly protein, that balance blood sugar levels. 

How to eat sabudana in diabetes?

Sabudana can be a part of a healthy diabetic diet, but it is essential to check your blood sugar levels with regular Glucose Fasting Tests and careful planning. Here are some tips:

• Portion Control- Stick to small servings, ideally at least half a cup of cooked sabudana per meal.
• Pair with Protein and Fiber- Combine sabudana with protein sources like lentils or fiber-rich vegetables to slow digestion and prevent blood sugar spikes.
• Monitor Blood Sugar- Pay close attention to your blood sugar levels after consuming sabudana to see how your body reacts.
• Consult your Doctor-  It’s always best to talk to your doctor before consuming or adding sabudana to your diabetic meal plan. Also, to control and manage your diabetes, take regular Hb1Ac tests with Redcliffe Labs. 

Takeaway

Sabudana contains a high glycemic load and necessitates moderate consumption, especially for people with diabetes. Pairing it with protein and fiber-rich food to manage blood sugar spikes. While offering some health benefits, sabudana lacks essential vitamins and protein. Therefore, to ensure good health, eating a balanced diet rich in nutrients with sabudana is important. In addition, diabetes management can be different in different people. What works for one person may not work for another person. Listen to your body, stay informed, and discuss your condition with your healthcare provider. Let your doctor decide if sabudana is good for you. Remember to take regular blood glucose tests to monitor your sugar levels.